Dexter Jackson Workout Routine and Diet Plan

There is no doubt that Dexter Jackson is one of the most popular names in the world of bodybuilding. Born on November 25, 1969, he was the boy of Jimmy Jackson. After hitting Jay Cutler in 2008, he obtained the most wanted Mr. Olympia title. Dexter Jackson has gained the title “the Blade” for his praiseworthy wins at renowned bodybuilding events, including the Arnold Classic, New Zealand Grand Prix, Australian Pro Grand Prix VIII, and Russian Grand Prix.

Dexter Jackson

Concerning Dexter Jackson’s practice style, there is nothing easier than keeping things mild whether he is providing for a bodybuilding contest or not. As an element of his exercise routine, he also makes some adjustments and tweaks to accomplish the results he aspires. Our goal is to show you a descriptive rundown of the Dexter Jackson Workout Routine, which supported him produce his body into a more immeasurable, enhanced, and eye-catching shape every single time he climbed on stage.

Thus in this article, we have collected each piece of information about the fitness routine of Dexter Jackson which includes his workout routine and his diet plan. Dexter Jackson is very regular about his fitness plans and makes sure that he is following them quite stringently. So read the article ahead to know his detailed fitness schedule.

Dexter Jackson Body Statistics

  • Birth Year: 1969
  • Birth Date: November 25
  • Height: 5 ft 6 inches or 168 cm
  • Weight: 245 pounds or 111 kg (Off-Season)
    230 pounds or 104 kg (Contest Weight)
  • Chest: 50-52″
  • Arms: 21.5″
  • Waist: 34”
  • Thighs: 29 in or 74 cm
  • Neck: 19 in or 48 cm

Dexter Jackson Awards and Achievements

  • 1992 NPC Southern States, Lightweight, 3rd
  • 1995 NPC USA Championships, Light-Heavyweight, 1st
  • 1996 NPC Nationals, Light-Heavyweight, 6th
  • 1998 North American Championships, Light-HeavyWeight, 1st, and Overall
  • 1999 Arnold Classic, 7th
  • 1999 Grand Prix England, 4th
  • 1999 Night of Champions, 3rd
  • 1999 Mr. Olympia, 9th
  • 1999 World Pro Championships, 4th
  • 2000 Arnold Classic, 5th
  • 2000 Grand Prix Hungary, 2nd
  • 2000 Ironman Pro Invitational, 3rd
  • 2000 Night of Champions, 8th
  • 2000 Mr. Olympia, 9th
  • 2000 Toronto Pro Invitational, 2nd
  • 2001 Arnold Classic, 5th
  • 2001 Grand Prix Australia, 3rd
  • 2001 Grand Prix England, 4th
  • 2001 Grand Prix Hungary, 3rd
  • 2001 Night of Champions, 2nd
  • 2001 Mr. Olympia, 8th
  • 2001 Toronto Pro Invitational, 2nd
  • 2002 Arnold Classic, 3rd
  • 2002 Grand Prix Australia, 2nd
  • 2002 Grand Prix Austria, 2nd
  • 2002 Grand Prix England, 1st
  • 2002 Grand Prix Holland, 3rd
  • 2002 Mr. Olympia, 4th
  • 2002 San Francisco Pro Invitational, 3rd
  • 2002 Show of Strength Pro Championship, 6th
  • 2003 Arnold Classic, 4th
  • 2003 Maximum Pro Invitational, 3rd
  • 2003 Mr. Olympia, 3rd
  • 2003 San Francisco Pro Invitational, 3rd
  • 2003 Show of Strength Pro Championship, 1st
  • 2004 Arnold Classic, 3rd
  • 2004 Grand Prix Australia, 1st
  • 2004 Ironman Pro Invitational, 1st
  • 2004 Mr. Olympia, 4th
  • 2004 San Francisco Pro Invitational, 1st
  • 2005 Arnold Classic, 1st
  • 2005 San Francisco Pro Invitational, 2nd
  • 2006 Arnold Classic, 1st
  • 2006 Mr. Olympia, 4th
  • 2007 Arnold Classic, 2nd
  • 2007 IFBB Australian Pro Grand Prix, 1st
  • 2007 Mr. Olympia, 3rd
  • 2008 Arnold Classic, 1st
  • 2008 IFBB Australian Pro Grand Prix VIII, 1st
  • 2008 IFBB New Zealand Grand Prix, 1st
  • 2008 IFBB Russian Grand Prix, 1st
  • 2008 Mr. Olympia, 1st
  • 2009 Mr. Olympia, 3rd
  • 2010 Arnold Classic, 4th
  • 2010 IFBB Australian Pro Grand Prix, 2nd
  • 2010 Mr. Olympia, 4th
  • 2011 Flex Pro, 2nd
  • 2011 Mr. Olympia, 6th
  • 2011 FIBO Pro, 1st
  • 2011 Pro Masters World Champion, 1st
  • 2012 Arnold Classic, 5th
  • 2012 Mr. Olympia, 4th
  • 2012 IFBB Masters Olympia, 1st
  • 2013 Arnold Classic, 1st
  • 2013 IFBB Australian Pro Grand Prix, 1st
  • 2013 Mr. Olympia, 5th
  • 2013 EVLS Prague Pro, 2nd
  • 2013 Tijuana Pro, 1st
  • 2014 Mr. Olympia, 5th
  • 2014 Arnold Classic Europe, 3rd
  • 2014 Dubai Pro, 1st
  • 2014 Prague Pro, 2nd
  • 2015 Arnold Classic, 1st
  • 2015 Arnold Classic Australia, 1st
  • 2015 Arnold Classic Europe, 1st
  • 2015 Mr. Olympia, 2nd
  • 2015 Prague Pro, 1st
  • 2016 New York Pro, 1st
  • 2016 Arnold Classic South Africa, 1st [1]
  • 2016 Mr. Olympia, 3rd
  • 2016 Arnold Classic Europe, 1st
  • 2016 Kuwait Pro, 2nd
  • 2016 Prague Pro, 3rd
  • 2016 Mr. Olympia Europe, 1st

Dexter Jackson

Dexter Jackson Workout Routine

The birth of Dexter Jackson on November 25th, 1969, took place in Jacksonville, Florida. Physical movement was an important part of his life from an early age. As the most active of 6 children, he competed in many sports during his life span.

By the time he enrolled in high school, Dexter had already started playing football, where he excelled as a running back. A few times, he was strong to run a 4.20 in the forty-meter dash, one of the fastest times ever registered in the country.

Jackson partook in other activities alongside football at the time, including gymnastics and break dancing. In addition to his Black Belt, Dexter had a 4th degree in Karate. He had proposed to attend college after he completed high school, but after his girlfriend became pregnant, he determined to take care of his family rather. As Dexter explained, he then moved into an apartment with his girlfriend and began working as a chef.

Bodybuilding Discovery

Dexter grew up with an extraordinary physique as a consequence of his sportsmanlike background and genetics, something that his friends quickly remarked and recommended he consider entering a local contest.

It was recognized by Jackson after he thought it over. As a result of dieting and working out, Jackson got in form for the tournament. In just three weeks of rehearsal, Dexter walked on stage for the first time in his life at the age of 20 and comfortably won the match.

At that point, Dexter understood he had potential in the fitness industry, as well as an understanding that he could accomplish more incredible success with more time spent in preparation and dieting.

Dexter Jackson

First Competitions

Following his first local show achievement, Jackson said he fell in admiration with bodybuilding. He propelled himself harder than ever before as he arranged for additional competitions in the aspirations of becoming a recognized bodybuilder.

It wasn’t long before he started gathering magnificent results in different social shows, and quickly after that, he fought in his first National Physique competition, the 1992 NPC Southern States Championship, where he stood 3rd.

During the 3 years that succeeded the competition, Jackson fully committed himself to training and dieting, so he could ultimately represent himself at his best and earn a Pro card.

Becoming a Professional

Having worked vigorously and been controlled for three years, Dexter made a comeback in 1995 and took home 1st place for the Light-Heavy category at the 1995 NPC USA Championships. It was at this time that he’d already begun to concentrate on winning his Pro card and obtaining the elite IFBB Pro league.

His first tournament was the 1996 NPC Nationals, in Light-Heavyweight, and he surprised everyone two years later by getting the 1998 North American Championships, both the Light-Heavyweight and Overall categories, where he eventually got his Pro card.

Life as a Pro

Following his Pro card victory, Dexter said all the hard work became easier. His approach into the most prestigious competitions was now possible.

After the 1998 competitions, he managed hard and responded with good nutrition for his first professional program, the 1999 Arnold Classic, where he carried home a seventh-place finish.

The following year, Jackson fought in four more competitions, the first being the Grand Prix England, where he ended 4th. In addition to his band, he also conquered 3rd, 9th, and 4th in the Night of Champions, Mr. Olympia, and the World Pro Championships in 1999.

Grand Prix England

Dexter fought 18 shows from 1999 to 2002, and had extraordinary outcomes in many of them, being a runner-up, but he wasn’t as lucky in getting any of the awards.

Nonetheless, his unfortunate streak soon ceased when he came in the second position at the 2002 Grand Prix Australia, and following after undergoing a few months of training and a strict diet, he attained the 2002 Grand Prix England. As a result of the success, Dexter continued to post remarkable results, conquering third at the 2003 Mr. Olympia and winning the 2003 Show-Strength Pro Championship.

Mr. Olympia

Over the following several years, Jackson commanded the bodybuilding scene by winning numerous editions of the Arnold Classic, a prestigious competition.

Besides conquering the Arnold Classic in 2005, 2006, and 2008, he also fought in the 2004 San Francisco Pro Invitational, the 2007 IFBB Australian Pro Grand Prix, the 2008 IFBB Australian Pro Grand Prix VIII, and the 2008 IFBB Russian Grand Prix.

Dexter’s first Mr. Olympia presentation came quickly thereafter when he overcame the defending champion, Jay Cutler, in his eighth trial and won his first-ever title in 2008.

Dexter’s profession was topped off with this performance. Therefore, he was even more motivated to drive harder and support his title in the coming year.

Later Competitions

As he wasn’t able to obtain 1st place in the next competition, he began 2009 by taking home 3rd place at Mr. Olympia. Cutler had made an awesome comeback that year, and was in the best dynamic shape of his life, overshadowing Jackson’s efforts to secure his title.

Despite his huge success, Dexter didn’t quit attempting for more, and he proceeded to do so by winning the 2011 FIBO Pro, and shortly thereafter, the 2011 Pro Masters World Champion title.

Dexter has won so many matches that he has graced the bodybuilder with the most medals in the IFBB professional bodybuilding classification – 28 in total. As well as keeping the record for the most Mr. Olympia appearances (17) and the most maximum Arnold Classic victories (5), he also carries the record for the most Arnold Classic titles. Last but not the least, he is the 2nd oldest bodybuilder to ever win an open IFBB Pro show at 46.

Dexter Jackson

A Champion Bodybuilder

Regarding superannuation plans, Jackson said that he has no interest in retiring anytime soon and proposes to struggle for many years to come.

The years that Jackson has fought and battled for winning titles have confirmed that he is one of the most prominent bodybuilders in history, not just in the IFBB and FIBO, but also at the Olympia.

Exercises in Dexter Jackson’s workout schedule are divided up into four days depending on body parts. He concentrates on promoting growth in his workout program to expedite muscle growth in common. As he believes that repetitions performed with modest and lighter weights aid in setting an overall better link between the mind and the muscles, he does not discipline with extreme heavyweights.

The workout system for Dexter Jackson comprises performing three to four circles of each workout. The counterweight also keeps on increasing as he progresses through the sets. In each of his training sessions, he delivers five to eight exercises.

Dexter Jackson favors avoiding unnecessary shock during his training. He no longer performs the heavy complex movements he used to perform in the early periods of his career. Instead, he delivers isolation exercises and machine exercises. In his judgment, performing these exercises with a good plan, using challenging masses, and neglecting the unnecessary shock to his joints induced by heavy composite lifts works great for him. Let’s take a look at his workout system.

Dexter Jackson’s workout schedule differs from most others in that it does not consolidate straightforward trapezius work. In the first days of his training, when he managed to perform shrugs to exercise his trapezius muscles, he alleges that his traps became so large and muscular that they began to expand his deltoids. He was negotiating the amplitude of his body with extreme trap expansion. He determined to hold directly qualifying his trap muscles.

The Training

Here are the effects of Dexter’s training for one week. More particularly, it incorporates everything he performs six weeks in progress, a rep for rep, set for set.

Monday: Chest and Biceps

  • Incline presses on Smith machine

Warm-ups: 135 x 15, 225 x 15, 225 x 10

Sets: 315 x 10, 365 x 8-10, 365 x 8-10

  • Flat barbell bench press

Warm-ups: 135 x 10, 225 x 10

Sets: 315 x 10, 365 x 8-10, 365 x 8-10

  • Flat bench dumbbell flyes

Warm-ups: 50 x 10, 60 x 10, 60 x 10, 70 x 10

Sets: 80 x 10, 90 x 8-10, 80 x 8-10

  • Seated machine preacher curls

Warm-ups: 70 x 10, 90 x 10, 110 x 10

Sets: 130 x 10, 150 x 10, 170 x 10

  • Seated overhead curl machine (unilateral, plate loading)

Warm-ups: 50 x 10, 70 x 10, 90 x 10

Sets: 100 x 10, 140 x 10, 160 x 8-10, 180 x 8-10

Tuesday: Quads, Calves

  • Leg extensions

Warm-ups: 50 x 20, 80 x 20, 110 x 20

Sets: 140 x 20, 170 x 20, 210 x 15-20

  • Leg press

Warm-ups: 585 x 10, 765 x 10

Sets: 945 x 10, 1,125 x 10, 1,305 x 10, 1,485 x 10, 1,665 x 10*

  • Superset: Front squats on Smith machine with leg extensions

Warm-up: Front squats 135 x 10, 225 x 10

Supersets: Squat 225 x 10 to extensions 130 x 20

Squat 275 x 10 to extensions 130 x 20

Squat 275 x 10 to extensions 130 x 20

  • Walking dumbbell lunges

Three sets up and down the gym’s “lunging lane” with 50s

  • Superset: standing calf raise and seated calf raise

Warm-up: standing calf raise 70 x 15, 100 x 15, 150 x 15, seated raise 45 x 15

Standing raise 200 x 10-15, seated raise 90 (two 45-pound plates) x 10-15

Standing raise 250 x 10-15, seated raise 135 x 10-15

Standing raise 300 x 10-15, seated raise 180 x 10-15

Thursday: Shoulders and Triceps, Calves

  • Seated dumbbell presses

Warm-ups: 50 x 10, 60 x 10, 70 x 10, 80 x 10

Sets: 100 x 10, 110 x 10, 125 x 10

  • Seated lateral raise machine

Warm-ups: 70 x 15, 90 x 15

Sets: 110 x 12-15, 130 x 12-15, 150 x 12-15

  • Rear laterals on pec flye machine (facing into pad)

Warm-ups: 50 x 10, 80 x 10-15

Sets: 110 x 10-15, 130 x 10-15, 150 x 10-15

  • Cable Pushdowns, V or Straight Bar

Sets: 4-5 x 10

  • Skull-Crushers or Dip Machine

Sets: 4-5 x 10

  • Rope Pushdowns

Sets: 4-5 x 10

Calves: Same workout as Tuesday

Friday: Back and Hamstrings

  • Lat pulldowns (wide overhand grip, to front)

Warm-ups: 100 x 10, 160 x 10

Sets: 220 x 10, 260 x 10, 290 x 10, 310 x 8-10

  • Deadlifts*

Warm-ups: 135 x 10, 225 x 10, 275 x 10

Sets: 315 x 10, 315 x 10, 365 x 10

  • “Corner” T-bar rows using Olympic barbell

Warm-ups: 135 x 10, 180 x 10, 225 x 10

Sets: 270 x 10, 315 x 8-10, 360 x 8-10

With his waist firm and his lower back arched, Dexter tries to make his lower lats do the majority of the work

  • Lying leg curls**

Warm-ups: 50 x 15, 70 x 10

Sets: 80 x 10-15, 80 x 10-15, 80 x 10-15

**It’s slightly different from his earlier form. Dexter presses his feet together on either side of the roller pad as if he were trying to retain a dumbbell between them. In this fashion, the hams are under more stress and a very strict form is expected, so there’s no requirement to overload the weights.

  • Kneeling single leg curls (plate loading Cybex model)

Warm-ups: 25 x 10, 25 x 10 (each leg)

Sets: 50 x 10, 60 x 10, 85 x 8-10

What About Traps and Abs?

There aren’t many mysteries about Dexter Jackson not toiling out his abs. In the past, we’ve even highlighted him in ab training reports, showing that somewhat disturbing bit of information that can be frustrating to those of us who wrestle with crunches and leg raises but can only imagine having a midsection like his. Similarly, many of Blade’s immediate actions are not focused on the traps. “When I used to train them way back in the day with shrugs, they got too big,” he says. “And that started making my shoulders look too narrow, so I said ‘I better stop before it’s too late and they get out of control.’” Tell that to bad trap-less in Tacoma. It’s more beneficial not to – he’s discontented enough already.

Training Split

Monday:          Chest and biceps

Tuesday:          Quads, calves

Wednesday:  OFF

Thursday:        Shoulders and triceps, calves

Friday:              Back and hams

Sat & Sun:       OFF

No matter what the conditions, Dexter Jackson keeps it simplistic throughout training, even as he is provided for the most consequential competition of his profession.

He knows how remarkable it is to adjust his practice program for the best outcomes, no matter how much achievement he has had in the sport. An excellent example is first in his career Dexter didn’t do much cardio and seldom engaged in any ab exercises. He confirmed he was required to add cardio and abs to his pre-contest program for the first time as he was growing older-and that agreement won him the Olympia title. He is responsive to experiment with his body if doing so expects he will make amendments each time he takes the platform.

That was all about the fitness routine that follows. He works out quite consistently and makes sure that he is getting the best of his routine and schedule. Besides this, some principles follow in his plan. Below we will read some of the tips and tricks that he follows.

Dexter Jackson Workout Tips and Tricks

Dexter Jackson’s training technique differs from that of his counterparts in the following measures:-

  • Exercises comprising movements are not overly hard for him. As a substitute, he does their reasonably challenging variations, like superslow hack squats, Smith machine front squat superset with leg extensions, single-leg presses, incline flyes, pec deck flyes, Smith machine incline presses, seated machine overhead presses, etc.
  • Dexter remains tight in the waist and sustains an arch in the lower back when conducting deadlifts. By performing this, his lower lats are compelled to carry most of the load.
  • Dexter Jackson holds his feet together on both sides of the roller pad while operating leg curls so that the hamstring muscles are more tightly bound.
  • As far as smaller muscle groups such as biceps and triceps are regarded, he favors using light or modest weights and focuses on particular areas, like the tip of the biceps and the outer head and sweep of triceps.
  • For Dexter Jackson to ascertain a better mind-muscle connection, he features flexing muscle groups he is coaching.

Dexter Jackson

And with that, we come to an end with his workout routine. Dexter also supports his workouts by incorporating a great meal plan into his routine. He makes sure to have the healthiest of foods but quite naturally, he also fails sometimes. Thus in the below section, we would learn all bout his meal plans.

Dexter Jackson Diet Plan

It is no wonder that Dexter Jackson is still experiencing pain in his injuries after losing the most desirable prize in the tournament, the Sandow, at the 2009 Mr. Olympia. However, The Blade is not floundering in his defeat. In conclusion, he has determined to embark on a purpose to reclaim Olympia glory in a journey that starts – and ends – in his Jacksonville, Florida, kitchen.

During off-seasons or competition stages, Dexter makes sure he absorbs a calorie-rich diet, which is balanced and calorie-rich at the equivalent time. As a way of refreshing his body’s nutrients and calories, he also entertains himself to cheat refreshments.

Jackson infrequently cheats when he’s training for competition since he considers that a clean diet can’t be interchanged for stiff nutrition.

Lean meats like steak and chicken give him protein, while white or brown rice, sweet potatoes, and nuts are good reserves of carbohydrates and healthy fats.

Dexter Jackson

Jackson realizes that a fine-tuned off-season diet is a key component for reaching the top of the IFBB Pro League once afresh. A warm association with food makes it tough to plan a meal chart for someone. How should this be supervised? It’s simple. With concise help from your buddies, shake things up. By exercising this hybrid strategy, The Blade has obtained the distinction of being one of this generation’s most dependable athletes without negotiating Jackson’s ability to consume the food. But why? As a titleholder, that’s what it observes.

8 AM


1 packet of grits

Nitro-Tech shake,

2 scoops

TOTALS: 440 calories, 75 g

protein, 36 g carbs, 3 g fat


“My first meal is always carbs, either grits or oatmeal to give me energy for the day. Depending on where my numbers are, I’ll eat one or two packets. Closer to the show, I drop it to one packet.”


“A big dose of fast-digesting protein, such as whey, and fast-digesting carbs, such as grits or Cream of Wheat, is a good start to the day. This combo stops the catabolism that sets in overnight and helps the body get back to building muscle.”

8:30 AM



“The Nano Vapor is a shot of energy. It gets me amped before workouts and helps me hold a pump for hours afterward.”


“A nitric oxide booster ushers more blood into your muscles during workouts, which adds more nutrients, oxygen, and anabolic hormones. This translates into more intense workouts due to a spike in energy levels and muscle building.”

9 AM


10:30 AM


1 packet Meso-Tech

1 scoop Nitro-Tech

TOTALS: 410 calories, 57 g protein, 35 g carbs, 5 g fat


“Getting in a dose of fast-digesting protein immediately after workouts is critical for muscle growth. Carbs are also important because they boost levels of insulin, an anabolic hormone that increases the process in muscle cells known as protein synthesis. Add the amino acids from the whey protein into the mix, and you’ve got yourself a recipe for growing muscle.”


“Bring your postworkout shake to the gym, so that it’s ready to make as soon as your last set is over. Drink your postworkout shake within 30 minutes of your final rep. Research shows that waiting any longer can compromise muscle growth. Timing is everything!”


“Meso-Tech is a complete meal in a packet. It’s filling and has everything my body needs after a workout: protein, carbs, vitamins, and minerals. I add a scoop of Nitro-Tech and there are my 50- 60 grams of protein.”

Dexter Jackson

1 PM


cups lettuce with onions and ginger salad dressing

1 cup miso soup (tofu, onions, daikon radishes, mushrooms, and somen noodles)

12 shrimp (with salt, pepper, soy sauce, and butter)

6 oz lobster (with salt, pepper, lemon juice, and butter)

1 cup white rice (with soy sauce, garlic butter, peas, and carrots)

1 cup mushrooms, onions, and zucchini (mixed)

TOTALS: 770 calories, 60 g protein, 85 g carbs,18 g fat


“Most bodybuilders fear butter, but when you train as hard as Dexter and have his extraordinary metabolism, it’s not a huge problem. Plus, the saturated fat in butter helps keep testosterone levels high. It also slows down otherwise fast-digesting carbs, such as white rice, which would spike insulin levels and cause the carbs to be stored as fat. However, moderation is key, so don’t go crazy!”


“My trainer and I look and listen to my body to dictate my diet. It’s not the other way around, like most bodybuilders. When I diet, they prepare it differently for me: low salt, no butter, low oil, and low-sodium soy sauce.”

3:30 PM


1 packet Meso-Tech

1 scoop Nitro-Tech

TOTALS: 410 calories,

57 g protein, 35 g carbs, 5 g fat


“If it’s not broke, why fix it, right? The Meso-Tech and Nitro-Tech have worked. If they didn’t, I would have to change it up, but since it’s guaranteed, that ain’t gonna happen.”


“Getting in a meal-replacement protein shake between meals is key to staying anabolic. This fast-digesting meal will get the amino and carbs to your body in a hurry so that you can keep growing. And whipping up a shake is a convenient way to get the nutrients you need without having to make another meal.”

6:30 PM


10 oz USDA Choice ground steak (at Outback Steakhouse)

1 serving garlic mashed potatoes, sliced mushrooms, and Cabernet sauce

TOTALS: 975 calories, 58 g protein, 33 g carbs, 65 g fat


“Why do I go out to eat so much? Because food is food. You say no sauce, you get no sauce. You say low sodium, you get low sodium. Steak is steak whether you cook it at home or get it at a restaurant.”


“Quality ground steak is a great bodybuilding meal. The saturated fat in steak helps maintain testosterone levels, as will the zinc content. And, of course, the protein will grow muscle. Most guys avoid mashed potatoes and go with a plain baked potato. But here the mashed is a better option. Yes, it has added fat from the butter, but that will slow down the otherwise fast-digesting white potatoes, which will keep insulin levels from spiking and, thus, keep carbs from being stored as fat.”

Dexter Jackson


“Dexter makes a great point! Yes, you can live a normal life and still be a bodybuilder — even one of the best pro bodybuilders who has ever competed! Once you gain an understanding about nutrition, you can eat out, as long as you give your server or chef specific instructions on how to prepare your food.”

10:30 PM


8 egg whites, 2 egg yolks

4 pieces turkey bacon (cooking spray used on the pan)

TOTALS: 330 calories, 48 g protein, 0 carbs, 13 g fat


“A yolk helps complete the full protein chain of the egg. If you are eating all egg whites and no yolk, your body won’t recognize that it’s protein because it’s not a full chain.”


“Research shows that those who eat egg yolks gain more muscle and strength than those who don’t. Yolks add important fats and cholesterol — the type that doesn’t raise bad cholesterol levels in the body.”


“The turkey bacon helps keep me honest on my diet. It’s lower in fat, full of flavor, and gives me enough taste to stop me from eating other foods.”


“Extra-lean turkey bacon is a great way to further boost the protein content of this meal. Four slices add nearly 12 extra grams of protein, about 3 g of fat, and zero carbs. This late at night, you want to avoid carbs if possible.”

Dexter Jackson

11:30 PM


6 sugar-free, fat-free Popsicles

20 almonds

TOTALS: 180 calories, 6 g protein, 8 g carbs, 15 g fat


“I let my body tell me when it’s time to eat. It’s always in the two-and-a-half to three-hour range. If I get hungry quicker than normal, I’ll eat. I don’t even need a clock. There’s no calorie cap I’m looking to keep myself in. I don’t count them.”


“The monounsaturated fats and protein content in almonds make them a worthy snack. The fats will keep you satiated without consuming too many carbs — which can be a problem later in the day when they can be stored as body fat.”




CARBS* 232

FAT* 124

* in grams

Dexter’s meal plan is quite simple but it is divided into almost 10 meals a day. With that amount of food, it is quite clear that he needs to digest it well by working out hard. And since his workouts are super hardcore too, he sometimes adds supplements to his diet so that he could replace the lost minerals and nutrients essential for his goals.

Dexter Jackson Nutrition and Supplements

When it appears to his supplementation, Dexter favors keeping things simple, but still emphasizes the importance of a good nourishment program merged with supplements. Every part counts, particularly when it comes to competitors. Whey protein, creatine, BCAAs, as well as a fat burner were a few of the supplements he accepted during match preparation.

DHEA 200 mg.

Natural human hormones such as DHEA are generated by the human body. You can also create it in the laboratory using chemicals discovered in wild yam and soy. Nevertheless, because the human body cannot produce DHEA from these chemicals, eating wild yam or soy on its own will not boost DHEA levels. DHEA is a forebear to the male and female sex hormones (androgens and estrogens). Don’t be tricked by wild yam and soy products labeled as “natural DHEA.” Once you hit 30, your body’s DHEA levels subside. Customarily, women’s levels decrease quicker than men’s.

Dexter Jackson

Potassium 150 mg.

Your body must work properly that you absorb potassium. An electrolyte, potassium assists to keep your physique hydrated. Nerve cells function well when potassium is there. Muscle cells contract when potassium is present. The proximity of potassium keeps your heart rate constant. Furthermore, potassium is essential for nutrient uptake and waste discharge within cells. Adding potassium to your menu can help counter some of sodium’s damaging forces on your blood pressure.


The amino acid glutamine is the body’s most plentiful free amino acid. The body’s proteins are made up of amino acids. Glutamine is conceived by the muscles and is deported by the blood to the organs that need it. Gut function, the immune system, and other essential bodily functions may be nourished by glutamine, particularly during stressful conditions. Moreover, it serves as a reservoir of energy (nitrogen and carbon) for numerous cells in the body. Chemicals in the body that are composed of glutamine comprise other amino acids and glucose (sugar).

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